DAILY WOD

Tue, Oct 10 2023

Mon, May 26, 2025 at 8:00am MURPH
Most Recent Benchmark:
GRACE on Jan 13, 2026 (5 days ago)
10-10-2023 PARTNER WOD10-10-2023 OPTIONAL COMPETE STRCON 110-10-2023 OPTIONAL COMPETE SKILLCON 110-10-2023 MOBILITY

10-10-2023 PARTNER WOD


(Time, Rx2, Rx3)
3 ROUNDS FOR TIME:
800-m run with a medicine ball
24 power snatches
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Rx: 20/14, 155/105
Rx2: 14/10, 115/75
Rx3: 400m, 18 pwr. sn. @ 45/35

INTENDED STIMULUS
- 23:00-30:00.
- Runs in 6:00 or less.
- Snatches in 3:00 or less.
- Snatch loading that allows for a few touch-and-go reps, but will likely be performed as singles.
- 10 penalty burpees/athlete any time the medicine ball is put down on the ground.
- Reduce the load and/or distance of the run so you are able to complete each effort in under 6:00.
- Substitute with a bike, row, or ski as needed to work around injuries.
- Reduce the power snatch load so that you can consistently complete a total of 8 reps in under 1:00 during the workout.
- Scale to hang power or muscle snatches for beginner athletes having trouble with the coordination of the lift.
- Scale to hang power snatches, power cleans, or DB options for athletes needing to work around any injuries.


1st28:20 RxKherri Tue, Oct 10, 2023
2nd22:37 Rx3Hannah Sm Tue, Oct 10, 2023
Megan M Tue, Oct 10, 2023
3rd24:16 Rx3Sarah Y Tue, Oct 10, 2023
Lindsey C Tue, Oct 10, 2023
1st25:50 Rx2Cooper T Tue, Oct 10, 2023
Willy Tue, Oct 10, 2023
2nd26:24 Rx2Tom Tue, Oct 10, 2023
3rd32:20 Rx2Shane H Tue, Oct 10, 2023

Kherri28:20 Rx
Willy25:50 Rx2
135#
Cooper T25:50 Rx2
135#
Tom26:24 Rx2
Shane H32:20 Rx2
Megan M22:37 Rx3
55#, 10 lb ball
Hannah Sm22:37 Rx3
65#, 10 lb ball
Keith22:52 Rx3
solo, 55#
Lindsey C24:16 Rx3
65#, 10 lb ball
Sarah Y24:16 Rx3
65#, 10 lb ball
Alison26:13 Rx3
45#, 10 lb bar
Katie E27:50 Rx3
Solo- full 800m w/ 14# WB, 65#
Harley27:58 Rx3
65#, 14 lb ball
Breanna27:58 Rx3
65#, 14 lb ball
Marnie28:20 Rx3
65#, 14 lb ball
Bob C30:40 Rx3
Dana F32:20 Rx3
Logan A32:54 Rx3
Rebecca P22:45
1st round 800, second/third 400
Kelly P22:45
1st round 800, second/third 400
Matias26:13
95#, 10 lb bar
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

86 reviews

Dale Auten


10 months ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Jeremy Satterfield


10 months ago

I’ve been at CrossFit Dahlonega for almost six years now, and I couldn’t imagine going anywhere else. The coaching is top-notch, but what really sets CFD apart is the community. The people here are supportive, encouraging, and genuinely make

Thomas Bryant


10 months ago

Exactly the amount of motivation and camaraderie I was looking for. I love going into the gym and the workout is there for you, the coach is there to get you through it properly, and the people on your left and right make it a much more enjoyable

Carlie Thayer


a year ago

CrossFit Dahlonega is more than a gym. I’ve learned about functional fitness and challenged myself in so many ways, but I’ve also found community. From the gym owners to the gym members, each person I’ve met since I joined 3 years ago has e

Mari Norris


a year ago

CrossFit Dahlonega is my second home. I came to CFD 10 years ago looking for a place to workout not even knowing what a barbell was since I had never really been in a gym before, but what I got here was way more than what I came here looking for.